Category 1:KIQ1: How can exercise assessment and prescription be personalised?
What screening tool identifies health risks before exercise?
PAR-Q or pre screening Questionare
What principle links training to sport demands?
Answer: Specificity
What is the reduction of training volume and intensity just before competition, allowing recovery while maintaining performance adaptations
Tapering
What macronutrient is the main energy source?
Answer: Carbohydrates
What is the study of human movement, specifically looking at how and why we move.
Biomechanics
2 common tests for aerobic endurance
Yo-Yo, multistage fitness test (beep test)
What principle increases training load over time?
Answer: Progressive overload
What are the phases of periodisation
Pre season, inseason (competition), Transition (off season)
What is the guideline/recomendation for sleep
8–10 hours of sleep as a guide
What movements mimic activities in everyday life. These can include actions such as walking, lifting, climbing stairs, bending, reaching, carrying bags, squatting and pushing/pulling
Functional movements
Why are regular assessments necessary in a personalised exercise program?
Regular assessments are necessary to adjust the program based on progress and goals.
Which energy system is dominant in explosive efforts?
Answer: ATP-PC system
Answer: ATP-PC system
what is the difference between tactics and strategies
A strategy is the overall plan to achieve a goal; tactics are the real-time actions used to gain an advantage
What supplement is used to improve high-intensity performance using ATP_PC system?
Answer: Creatine
a technique that involves consuming 7–12g of carbs per kg of body weight. This technique is suitable for moderate to high-intensity sports exceeding 90 minutes, such as marathon running.
Carbohydrate Loading
What is the name of a phase in a fitness journey where progress halts—strength, muscle growth, or performance gains level off—despite maintaining a consistent training routine.
A training plateau
What is a key characteristic of high intensity interval training (HIIT)?
A key characteristic of HIIT is alternating short bursts of high intensity activity with rest.
What skill is emphasised in team sports over individual sports?
Answer: Communication
what are the benefits and limitations of caffeine for athletes
Benefits: increase CNS response, mask fatigue
Limitations: poor sleep, too much causes anxiety/over arousal
Why is an adequate intake of vitamins important in an athlete’s diet?
Vitamins are important to include in an athlete's diet as they assist chemical reactions to occur in the body, allowing us to use the energy provided by food! Without vitamins we wouldn't be able to undergo energy metabolism.
Maya (16) has been following a personalised exercise routine set by her athletics coach. Throughout the last few months, her coach has gradually increased the intensity of her exercises.
Why has Maya's coach used progressive overload in her personalised exercise program?
Maya's coach has used progressive overload because it ensures Maya's fitness continues to improve. Gradually increasing the intensity of her exercises prevents Maya from plateauing, which is key to an effective training program
What are TWO advantages to the untrained runner of choosing continuous training over interval training.
lower intensity, doesnt require specific knowledge, reduced chance of injury
What are the elements of a training session (from the syllabus)
• health and safety considerations
• overview/aim of the session (goal specific)
• warm-up and cool-down
• skill instruction and practice
• conditioning
• strategies and tactics
athlete reflection and/or coach evaluation
what are psychological strategies for improved performance
Mental rehersal, visualisation, goal setting, relaxation techniques, positive self talk